WARM-UP

AMRAP X 7 MINUTES*

1:00 Bike

10 Lunge + Lunge + Air Squat

10 Medball Ground to Overhead

10 Medball Sit-Ups

* Increase intensity after each Round

WORKOUT

EMOM X 12 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 15 Unbroken Wall Balls (20/14)

POST WORKOUT STRENGTH

7X3

Back Squat*

*Use the Same Mod-Heavy or Heavy Weight for All Sets (Score is Weight)